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10 Week Pool Sprint Triathlon Training Plan 2025 (7-9 Hours Each Week)

Browse More Plans

10 Week Pool Sprint Triathlon Training Plan 2025 (7-9 Hours Each Week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Coach Jen - Triathlon Biomechanics Coach

All plans by this Coach

Length

10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

10 Week Pool Sprint Triathlon Training Plan




Are You Ready?



Are you ready to smash your personal best in your next sprint triathlon? This 10-week plan is designed for athletes who can already swim non-stop for up to 45 minutes, cycle for an hour, and run for an hour. This plan is perfect for those with limited training time but who are eager to make significant improvements.

What Will You Get?




  • Balanced Training: I ensure a balanced distribution of swimming, cycling, and running to maximise your performance.

  • Detailed Instructions: Each session comes with clear instructions and key focus areas to help you understand the purpose and benefits of your training.

  • Structured Workouts: All bike and run sessions are structured workouts that can be downloaded to your training device or platforms like Zwift and TrainerRoad. This allows you to concentrate on the workout specifics without worrying about what's next.

  • Weekly Goals: Each week includes descriptions of the aims and objectives to keep you focused and motivated.

  • Technique-Driven Swim Sessions: My swim sessions include full descriptions of key drills and advice to improve your stroke efficiency.

Training Overview




  • Starts at 7 hours a week: (Swim 1:50, Bike 2:45, Run 2:30)

  • Peaks at 8.5 hours a week: (Swim 2:20, Bike 3:30, Run 2:45)

  • Weekly Breakdown: 2 swims, 2 bike rides, and 3 runs per week

  • Longest Sessions: Swim - 45 mins, Bike - 1.5 hours, Run - 1 hour

  • Phased Training: 5 weeks of building intensity followed by 1 week of recovery to manage fatigue and optimise performance.

  • Training Metrics: Runs are based on heart rate and pace, bike rides on power, and swims on pace/RPE. A GPS watch with a heart rate monitor and a power meter are recommended for the best results. If you need a heart rate only, pace only, or RPE-based plan, check out my other available plans here.

Free Training Peaks Account



By registering for this fantastic plan, not only will you receive an incredible training schedule with structured workouts, but you'll also receive a complimentary Training Peaks Basic Account upon signing up. This account will enable you to have your weekly sessions organised and synced with your calendar, ensuring that you never overlook a session. This plan revolves around sessions structured with efforts focused on Power.


Meet Your Coach: Jen Coppock



I am a run coach, triathlon coach and Biomechanics Coach. I specialise in injury prevention and rehab, because let's face it, injuries suck! My day to day is spent helping and supporting people who love sport and are either looking to complete their dream challenge, smash their times, or return from injury.

My focus is to build you up to being the best version of yourself and rise up on race day to achieve your goals. Each plan has been designed with a clear goal in mind, and structured to get you to the start line in optimal form! I'm only an email away if you need support 👍



How it Works

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Track Your Progress

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

No detail
Tuesday

Week 2: Endurance and Technique Refinement

00:40:002000 m
Warm-Up (WU)
• 150m Freestyle (FC)
• 100m Kick
• 50m Pull
REPEAT

Drills
• 25m Doggy Paddle
• 25m Fists
• 25m Front Scull
• 25m Freestyle (FC)
REPEAT

Main
• 4 x 200m Negative Split + 30s Rest: Swim each 200m with the second half faster than the first, then rest for 30 seconds.

Cool Down (WD)
• 4 x 100m Easy Backstroke (EZ BK)

Total Distance: 2,000 meters

Explanation for New Athletes:
• Warm-Up: Begin with 150 metres of freestyle to get your body moving. Follow this with 100 metres of kicking (use a kickboard if needed) and 50 metres using a pull buoy. Repeat this sequence once more to ensure you’re properly warmed up.
• Main Set: Start with 25 metres of doggy paddle to focus on arm movement, followed by 25 metres of swimming with fists to improve feel for the water. Next, perform 25 metres of sculling (Front Scull) to enhance your catch technique. Finish with 25 metres of freestyle. Repeat this sequence once more. Then, swim 4 sets of 200 metres using a negative split strategy, where the second half of each 200m is swum faster than the first. Rest for 30 seconds between each set.
• Cool Down: Conclude your session with 4 sets of 100 metres easy backstroke to relax and stretch out your muscles.

This session focuses on refining your endurance and technique, helping you build a strong foundation for future workouts. Feel free to adjust the session to fit your needs and experience level!
Details

Endurance and Threshold Intervals 5 x 3 Mins

00:45:0038 TSSStructured Workout
This Endurance and Threshold Intervals session is designed to improve your ability to sustain higher intensities and enhance your aerobic capacity. By incorporating high-intensity efforts followed by recovery periods, this workout helps you build endurance and speed, which are crucial for sprint triathlon performance.
Details
Wednesday

Week 2: Power and Endurance Booster

00:45:002100 m
Warm-Up (WU)
• 200m Freestyle (FC)
• 200m Kick
• 200m Pull

Main Set
• 6 x 75m at 85% Effort + 10s Rest: Swim each 75m at a strong, controlled pace, then rest for 10 seconds.
• 400m Pull at 75% Effort + 30s Rest: Use a pull buoy and swim at a moderate, steady pace, then rest for 30 seconds.
• 6 x 50m at 85% Effort + 10s Rest: Swim each 50m at a strong, controlled pace, then rest for 10 seconds.
• 200m Pull at 75% Effort + 10s Rest: Use a pull buoy and swim at a moderate, steady pace, then rest for 10 seconds.

Cool Down (WD)
• 3 x 50m Backstroke/Breaststroke (BK/BR): Swim easy to relax and stretch out your muscles.

Total Distance: 2,100 meters

Explanation for New Athletes:
• Warm-Up: Start with 200 metres of freestyle to get your body moving. Follow this with 200 metres of kicking (use a kickboard if needed) and 200 metres using a pull buoy to warm up your upper body.
• Main Set: Begin with 6 sets of 75 metres swimming at 85% effort, resting for 10 seconds between each set. Then, swim 400 metres using a pull buoy at 75% effort, followed by a 30-second rest. Next, perform 6 sets of 50 metres swimming at 85% effort, resting for 10 seconds between each set. Finish the main set with 200 metres using a pull buoy at 75% effort, followed by a 10-second rest.
• Cool Down: Conclude your session with 3 sets of 50 metres alternating between backstroke and breaststroke to relax and stretch out your muscles.

This session focuses on boosting your power and endurance, helping you swim faster and more efficiently. Feel free to adjust the session to fit your needs and experience level!
Details

Week 2: Aero Efficiency and Over The Top Drills

00:45:0031 TSSStructured Workout
This session is designed to enhance your aero efficiency and endurance. The combination of high-intensity aero efforts and recovery drills aims to improve your ability to maintain power and form in an aerodynamic position, which is crucial for triathlon performance. By incorporating Over The Top (OTT) drills during recovery periods, you develop better pedal stroke fluidity and reduce dead spots, leading to more efficient power transfer throughout the entire pedal stroke. Stay clipped in and perform 10 rotations focusing on each leg. The active recovery phases ensure that you remain engaged and focused while allowing your body to prepare for the next interval.

During the warm-up, visualise the upcoming workout and focus on establishing a smooth, efficient pedal stroke. For the aero efforts, imagine yourself in a race, maintaining a strong yet comfortable aero position. Concentrate on consistency and efficiency. During the sit-up recovery drills, focus on the fluidity of your pedal stroke, especially through the top of the stroke. Feel the transition from the upstroke to the downstroke becoming smoother and more powerful. Use the active recovery periods to relax and prepare for the next interval, staying focused on maintaining good form. Finally, during the cool down, reflect on the workout and your performance, allowing your body to gradually return to a relaxed state.
Details
Thursday

Run: Form and Speed Foundations 1:2

01:00:0050 TSSStructured Workout
DRILLS - https://shorturl.at/VYlVi

Location: Find a flat area, ideally a track or a soft grass field, with enough room to run.
Details
Friday

Week 2: Sprint Endurance Challenge

00:40:002000 m
Warm-Up (WU)
• 200m Freestyle (FC)
• 200m Build: Gradually increase your speed throughout the 200 metres.

Main Set
• 4 x 200m at Sprint Race Pace + 60s Rest: Swim each 200m at your sprint race pace, then rest for 60 seconds.
• 2 x 200m Easy + 30s Rest: Swim 200 metres at an easy pace, then rest for 30 seconds.
• 200m Pull: Use a pull buoy and swim at a moderate, steady pace.

Cool Down (WD)
• 200m Freestyle Easy (FC EZ)

Total Distance: 2,000 meters

Explanation for New Athletes:
• Warm-Up: Begin with 200 metres of freestyle to get your body moving. Follow this with 200 metres where you gradually increase your speed.
• Main Set: Start with 4 sets of 200 metres at your sprint race pace, followed by a 60-second rest after each set. Then, swim 2 sets of 200 metres at an easy pace, resting for 30 seconds between sets. Finish the main set with 200 metres using a pull buoy, focusing on a steady and moderate effort.
• Cool Down: End your session with an easy 200 metres of freestyle to relax and stretch out your muscles.

This session is designed to challenge your sprint endurance, helping you maintain high speeds over longer distances. Feel free to adjust the session to fit your needs and experience level!
Details

Sweetspot: Sustained Power Builder 3 x 10 Mins

01:00:0062 TSSStructured Workout
This session aims to build sustainable power and endurance, essential for maintaining a strong, steady effort throughout the bike leg of a sprint triathlon.
Details
Saturday

Threshold Mastery Run (HR)

01:00:0053 TSSStructured Workout
Warm Up Drills - https://shorturl.at/VYlVi

The Threshold Mastery Run is structured to help you develop the ability to sustain high-intensity efforts, crucial for improving your overall running performance. By incorporating form drills in the warm-up, you prime your muscles and nervous system for efficient running. The main set focuses on maintaining a high effort, helping you adapt to and increase your threshold heart rate. The cool down and post-run stretching ensure that you recover properly, reducing the risk of injury and preparing you for your next session.
Details
Sunday

Sprint Distance Brick Workout

01:00:0038 TSSStructured Workout
This session is designed for athletes targeting a sprint distance triathlon. It combines a focused endurance ride with a short transition run (brick) to help you simulate race conditions and improve your ability to run off the bike.

Try to do this session with a "quick change" where you get off the bike and out onto your run in under 5 minutes.
Details

Brick Run 10 Mins HR

00:10:007 TSSStructured Workout
Brick runs are an essential component of triathlon training that can make a real difference in your race-day performance. These runs involve transitioning from the bike to running, simulating the challenging shift your body goes through during a triathlon

Preparing for a successful brick run starts even before you hit the road. Ensuring your running shoes are ready to go, strategically placed near your bike, allows for a quick transition without wasting valuable time.

The importance of brick runs lies in their ability to train your muscles and mind to adapt to the unique demands of running after cycling. Your legs may feel heavy and fatigued initially, but by practicing these transitions, you teach your body to overcome this sensation and find a comfortable running rhythm.

Brick runs also help fine-tune your running technique under tired legs, improve your pacing strategies, and develop mental resilience, preparing you for the final leg of the triathlon when it counts the most. So, lace up those shoes, hop off the bike, and embrace the challenge of the brick run. It's a vital piece of triathlon training that will undoubtedly elevate your performance come race day.
Details

Tuesday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:52:00 01:00:00
Swim x3
01:57:00 00:50:00
Bike x3
02:51:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:52:00 01:00:00
Swim
01:57:00 00:50:00
Bike
02:51:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Jen Coppock

Running & Triathlon Biomechanics Coach

I'm driven by seeing athletes like YOU succeed. As a Biomechanics Coach and Student Sports Injury Rehabilitator, I specialise in helping you move better, stay injury-free, and reach your goals. My plans focus on improving joint function, enhancing performance, and preventing injuries. I tailor each programme to fuel your determination and help you enjoy the journey. ’m here to help you train smarter, perform better, and achieve your full potential. Let’s unlock your best together!

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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